Tofu vs. Baked beans — In-Depth Nutrition Comparison
Compare
Differences between tofu and baked beans
- Tofu has more calcium, manganese, copper, selenium, phosphorus, iron, and zinc, while baked beans have more fiber.
- Tofu's daily need coverage for calcium is 62% higher.
- Baked beans contain 5 times less manganese than tofu. Tofu contains 1.181mg of manganese, while baked beans contain 0.255mg.
- The amount of sodium in tofu is lower.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of baked beans is 40.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Beans, baked, home prepared.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +34.9% |
| Contains more CalciumCalcium | +1019.7% |
| Contains more IronIron | +33.7% |
| Contains more CopperCopper | +137.7% |
| Contains more ZincZinc | +115.1% |
| Contains more PhosphorusPhosphorus | +74.3% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +363.1% |
| Contains more SeleniumSelenium | +205.3% |
| Contains more PotassiumPotassium | +51.1% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +16.2% |
| Contains more Vitamin B2Vitamin B2 | +108.2% |
| Contains more Vitamin CVitamin C | +450% |
| Contains more Vitamin B5Vitamin B5 | +16.5% |
| Contains more FolateFolate | +65.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
| Contains more ProteinProtein | +211.7% |
| Contains more FatsFats | +69.3% |
| Contains more CarbsCarbs | +678.1% |
| Contains more OtherOther | +79.3% |
~equal in
Water
~65.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
| Contains less Sat. FatSaturated fat | -35.3% |
| Contains more Poly. FatPolyunsaturated fat | +565% |
| Contains more Mono. FatMonounsaturated fat | +10.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 61mg | 62% |
| Manganese | 1.181mg | 0.255mg | 40% |
| Polyunsaturated fat | 4.921g | 0.74g | 28% |
| Copper | 0.378mg | 0.159mg | 24% |
| Protein | 17.27g | 5.54g | 23% |
| Selenium | 17.4µg | 5.7µg | 21% |
| Sodium | 14mg | 422mg | 18% |
| Fiber | 2.3g | 5.5g | 13% |
| Phosphorus | 190mg | 109mg | 12% |
| Zinc | 1.57mg | 0.73mg | 8% |
| Iron | 2.66mg | 1.99mg | 8% |
| Carbs | 2.78g | 21.63g | 6% |
| Fats | 8.72g | 5.15g | 5% |
| Folate | 29µg | 48µg | 5% |
| Vitamin B2 | 0.102mg | 0.049mg | 4% |
| Magnesium | 58mg | 43mg | 4% |
| Potassium | 237mg | 358mg | 4% |
| Saturated fat | 1.261g | 1.948g | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin B1 | 0.158mg | 0.136mg | 2% |
| Monounsaturated fat | 1.925g | 2.133g | 1% |
| Calories | 144kcal | 155kcal | 1% |
| Vitamin C | 0.2mg | 1.1mg | 1% |
| Net carbs | 0.48g | 16.13g | N/A |
| Vitamin B3 | 0.381mg | 0.408mg | 0% |
| Vitamin B5 | 0.133mg | 0.155mg | 0% |
| Vitamin B6 | 0.092mg | 0.09mg | 0% |
| Tryptophan | 0.235mg | 0.067mg | 0% |
| Threonine | 0.785mg | 0.228mg | 0% |
| Isoleucine | 0.849mg | 0.242mg | 0% |
| Leucine | 1.392mg | 0.428mg | 0% |
| Lysine | 0.883mg | 0.379mg | 0% |
| Methionine | 0.211mg | 0.086mg | 0% |
| Phenylalanine | 0.835mg | 0.287mg | 0% |
| Valine | 0.87mg | 0.282mg | 0% |
| Histidine | 0.431mg | 0.153mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
9%
Minerals Daily Need Coverage Score
87%
39%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 408mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.687g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 25)
Which food is cheaper?
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.